As more and more of today’s workforce sits behind a computer, it is becoming increasingly important to make sure you’re taking care of your back by maintaining good posture when you sit at your desk. Here are some tips to help you avoid body and back pain, even after spending hours sitting for work.

Step 1: Make sure your computer monitor is at eye level so that you look directly at the screen.

Step 2: Use a wrist pad to help keep your wrists and hands at the proper angle to help avoid carpal tunnel and improve blood flow.

Step 3: Use an adjustable chair to ensure you can have your feet resting either flat on the floor or slightly under your chair.

Step 4: Make sure you are sitting forward in the chair so that you are sitting upright instead of slouched against the back rest.

Step 5: The chair should make it possible for your hips are higher than your knees.

Step 6: If you need additional support to keep your back straight, place a towel against your lower back or under your buttocks.

Step 7: Keep your shoulders relaxed and your arms parallel to the floor.

By incorporating these suggestions when you sit at your desk to work, you will improve your posture and reduce pain in both your back and other extremities, ensuring a healthier, pain-free life.